Polar RS800CX User Manual

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1 Polar RS800CX User Manual

2 Contents 1. INTRODUCTION TRAINING COMPUTER PARTS... 4 Optional Accessories GETTING STARTED... 5 Basic Settings... 5 Menu Structure PREPARE FOR TRAINING... 6 Plan Your Training... 6 Exercise Types... 6 Create New Exercises... 7 Calibrate the Polar s3 Stride Sensor W.I.N.D Calibrate Sensor by Running a Distance (on-the-fly calibration)... 8 Set Calibration Factor Manually TRAINING... 9 Wear the Transmitter... 9 Start Training...10 Combine Exercises...11 Information on the Display...11 Personalize the Training Computer Display...12 Button Functions During Exercise...17 Record a Lap Lock a Zone Zoom the Display Illuminate the Display (Night mode on) View Quick Menu Pause Exercise Determine Your OwnZone AFTER TRAINING...19 Stop Recording...19 Analyze Exercise Results...20 Exercise Log Weekly Summary Totals Delete Files SETTINGS...27 Feature Settings...27 Polar s3 Stride Sensor W.I.N.D Polar Cycling Speed Sensor W.I.N.D Polar Cadence Sensor W.I.N.D Polar G3 GPS Sensor W.I.N.D Altitude Recording Rate RR Data Function Speed View Automatic Lap Recording Heart Rate View Sport Zones User Settings...32 General Settings...33 Sound Keylock Units

3 Language Sleep Watch Settings...34 Reminder Event Alarm Time Date Shortcut Button (Quick Menu) TRAINING PROGRAM...36 View Program...36 Perform Programmed Exercise...37 Start training Exercise with Phases Views during the exercise Functions During Exercise Lap Menu TESTS...39 Polar Fitness TestTM...39 Before the Test Performing the Test After the Test Polar OwnOptimizerTM...42 General Before the Test Performing the Test After the Test USING A NEW TRANSMITTER...44 Teach a New Transmitter BACKGROUND INFORMATION...45 Polar Sport Zones...45 OwnZone Training...46 Maximum Heart Rate...47 Heart Rate Value in a Sitting Position...47 Heart Rate Reserve...47 Heart Rate Variability...48 Running Cadence and Stride Length...48 R-R Recording...49 Polar Running Index...49 Polar Training Articles CUSTOMER SERVICE INFORMATION...52 Care and Maintenance...52 Caring For Your Product Service Changing Batteries Changing Training Computer Battery Precautions...53 Interference During Exercise Minimizing Risks When Exercising Technical Specifications...54 Frequently Asked Questions...56 Limited International Polar Guarantee...57 Polar Disclaimer...58 INDEX

4 4 1. INTROD UCT ION Congratulations! You have purchased a complete training system to tailor-fit your training needs. This user manual includes complete instructions on getting the most of your Polar RS800CX training computer. 2. TRAINING COMPUT ER PAR T S 1. Polar RS800CX training computer: displays and records your heart rate and other exercise data during exercise. 2. Polar WearLink W.I.N.D. transmitter: sends the heart rate signal to the training computer. Includes a connector and strap. CD-ROM: The CD includes Polar ProTrainer 5 TM software and a complete user manual. Optional Accessories 1. Polar s3 stride sensortm W.I.N.D.: transmits the running speed/pace and distance measurements to the training computer. Also measures running cadence and stride length. 2. Polar G3 GPS sensortm W.I.N.D.: provides speed, distance and location data, as well as track information, in all outdoor sports using Global Positioning System (GPS) technology. You can transfer your track data to the Polar ProTrainer 5 software to view in Google Earth or to convert into a GPX file. For more information, see software help. 3. Polar Cycling Speed SensorTM W.I.N.D.: measures speed and distance when cycling.

5 4. Polar Cadence Sensor cycling. TM 5 W.I.N.D.: measures cadence, i.e. crank revolutions per minute when When using the Polar G3 GPS sensor with a Polar s3 stride sensor or Polar cycling speed sensor, the GPS will only be used for location and route tracking. However, when the s3 stride sensor or cycling speed sensor is not in range (e.g. the type of sport changes during training), the training computer automatically retrieves speed and distance data from the GPS sensor. This way the speed and distance measurement is secured throughout your training session. To start using the s3 stride sensor or the cycling speed sensor again, long press LIGHT and select Seek sensor. 3. GE TTING START ED Basic Settings Before exercising with your training computer, customize the basic settings. Enter as accurate data as possible to ensure correct performance feedback based on your personal metrics. To adjust the data, use UP, DOWN and accept with OK. The values scroll faster if you press and hold UP or DOWN To activate your training computer, press OK twice. The Polar logo will appear. Press OK. Language: Select English, Deutsch, Español, Français or Italian. Start with basic settings is displayed. Press OK. Time : Select 12h or 24h. With 12h, select AM or PM. Set the local time. Date: Set today s date, dd=day, mm=month, yy=year. Units: Select metric (kg/cm/km) or imperial (lb/ft/mi) units. Weight : Enter your weight. To change units, press and hold LIGHT. Height: Enter your height. If you use imperial units, first set feet (ft) then inches (in). Birthday: Enter your date of birth, dd=day, mm=month, yy=year. Sex: Select Male or Female. Settings OK? is displayed. Select Yes : Settings are accepted and saved. The training computer will display the time. Select No if settings are incorrect and need to be changed. Press STOP to return to the data you want to change.

6 Menu Structure 4. PRE PA RE FOR T RAINING Plan Your Training Exercise Types You can utilize the installed ready-made exercises or create your own using the training computer. Create more versatile ones and transfer them to the training computer by using the Polar ProTrainer 5. Select Settings > Exercise The Exercise menu shows a list of exercises. Navigate through the options with UP or DOWN and view the exercise by pressing OK. Free: Free exercise with no preset settings. Basic: Basic training with moderate intensity. Duration around 45 min. Interval: Basic interval training. Exercise starts with a 15-minute warm-up, followed by a 1km interval and a 3-minute recovery period, repeated 5 times. The session ends with a 15-minute 6

7 cool-down. OwnZone: The training computer automatically determines your individual aerobic (cardiovascular) heart rate zone. This is called OwnZone. Suggested duration for the exercise is 45 minutes. For further information, see Determine Your OwnZone. Additional background information can be found in OwnZone Training. Add new: Create and save your own basic exercise. You can store a total of 10 exercises + 1 Free exercise in your training computer. After selecting the exercise, the following options are displayed. Select the desired option and press OK. 1. Select the exercise as a default exercise. The next time you train, your training computer will offer this exercise as a default View the exercise settings. Scroll UP or DOWN to view: a. Basic exercise with 1-3 exercise zones: target heart rate zone, speed/pace or cadence limits for each zone, timer/distance* for the zone, or b. Exercise created with the software: name, description, target exercise time. (Press and hold LIGHT to view the exercise phases and chosen sport profile.) Edit Basic or OwnZone exercise according to personal requirements. You can also edit an exercise created with the training computer. For further information, see Create New Exercises. If you created an exercise with the software that includes phases, you cannot edit them with the training computer. 4. Rename Basic, Interval or other exercise created with the training computer. 5. Default - Return to default settings of Basic, Interval or OwnZone exercise. 6. Delete exercises created with the training computer or the software. Create New Exercises Create a New Exercise with Zones Create your own exercises with the training computer. You can create more diversified exercises by using Polar ProTrainer 5. For further information, see software help. Select Settings > Exercises > Add new Set the Number of zones for the exercise (0-3) and press OK. For 0 zones, see Create a New Exercise without Zones. Choose Zone type: Heart rate For heart rate zones, select sport zones, or manual heart rate zones. Press OK. Sport zone: Select one of the sport zones (e.g. Z1: 50-59%) for your exercise. Press OK to continue to step 3. Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate. Five different sport zones are set in the training computer as a default: very light (50-59% HRmax), light (60-69% HRmax), moderate (70-79% HRmax), hard (80-89% HRmax), and maximum (90-99% HRmax). Default HRmax value is usually age-based, but if you know your aerobic and anaerobic thresholds, have had your predicted maximum heart rate (HRmax-p) measured in a Polar Fitness Test TM, tested your maximum heart rate yourself or in a lab, then you can define sport zones to better suit your training needs. For more information, see ProTrainer 5 software help. Manual: Set the high and low zone limits as bpm or HR% / HRR% and press OK to continue to step 3. Speed/pace (optional s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D required) For speed/pace zones, set the high and low zone limits. Press OK to continue to step 3. Cadence (optional s3 stride sensor or cadence sensor W.I.N.D. required) For cadence zones, set the high and low zone limits. Press OK to continue to step Set Zone guide to change zone after a specified time or distance*. During your workout, the training 7

8 computer will alert you when changing zones. Timers : Set a timer for the zone (minutes and seconds) and press OK. Or Distances*: Set the distance for the zone and press OK. Or : Select off for timers and distances and press OK. ce you have defined the first zone, Zone 1 OK is displayed. For more than one exercise zone, repeat steps 2 and 3 until all zones are defined. When the exercise is ready, New exercise added is displayed. The new exercise (NewExe) is stored in the Exercises menu, where you can select it during your next workout. Rename the exercise by selecting Rename from the list. Create a New Exercise without Zones If you create a new exercise without zones, you can use timers or distances* to guide your training. Select Settings > Exercises > Add new Number of zones: Set the number of zones to 0. Guide type: Choose to sound a timer during workout (reminding you to drink, for example), or set a distance* (for following lap times without recording them). Timers Number of timers: Choose the number of timers (1-3) for the session. Press OK. Timer 1 : Define minutes and seconds for the timer and press OK. Or Distances* Number of distances: Choose the number of distances (1-3) for the session. Press OK. Distance 1: Enter the distance(s) and press OK. Repeat step 2 until you have defined timers or distances*. When the exercise is ready, New exercise added is displayed. The new exercise (NewExe) is stored in the Exercises menu, where you can select it during your next workout. Rename the exercise by selecting Rename from the list. Calibrate the Polar s3 Stride Sensor W.I.N.D. Optional calibration of the s3 sensor* improves accuracy of speed, pace, and distance measurements. It is recommended that you calibrate the sensor before using it for the first time, if there are significant changes in your running style, or if the position of the sensor on the shoe is dramatically changed (e.g. if you have new running shoes). You can calibrate the sensor by running a known distance, or by setting the calibration factor manually. You can calibrate one s3 sensor for each shoe setting. Calibrate Sensor by Running a Distance (on-the-fly calibration) You can calibrate the sensor at any phase of your exercise with lap distance correction, provided you are not exercising with distance-based targets. Just run a known distance, preferably more than 1000 meters. Make sure the sensor function in the training computer is on (Settings > Features > Shoes/bikes > Shoes 1/2/3 > ). In time mode press OK once. Select Settings > Shoes/bikes > Shoes 1/2/3. Then select Start and start running. When you are in a starting point of a known lap distance, press OK. When you have run the whole lap distance, press OK. Then calibrate the sensor by choosing either alternative: 1. Press and hold LIGHT to go to Settings. Or, 2. Press STOP once. Select Settings. Select Calibrate > Correct lap > Set true lap distance. Fix the displayed lap distance with the distance you just ran, and press OK. 8

9 Calibration complete and the factor are displayed. The sensor is now calibrated and ready for action. Set Calibration Factor Manually The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance. Example: you run 1200m, the training computer shows a distance of 1180m, the calibration factor is Calculate the new calibration factor as follows: 1.000*1200/1180 = The measuring range for the factor is There are four options for setting the calibration factor: 1. Before exercise. Select Settings > Features > Shoes/bikes > Shoe 1/2/3 > Calibrate. Set the Calibration factor and press OK. The sensor is now calibrated. 2. After starting heart rate measurement and before exercise recording. In time mode, select OK > Settings > Shoes/bikes > Shoes 1/2/3 > Calibrate. Set the Calibration factor and press OK. The sensor is now calibrated, and you can start exercise recording by pressing OK. 3. During exercise by pausing exercise recording. Start exercising by pressing OK twice in the time display. Press STOP once and the exercise recording is paused. Select Settings > Calibrate > Set factor. Set the Calibration factor and press OK. The sensor is now calibrated. Continue exercise recording by pressing OK. 4. During exercise without pausing exercise recording. Start exercising by pressing OK twice in the time display. Press and hold LIGHT to get to Settings. Select Calibrate > Set factor. Set the Calibration factor and press OK. The sensor is now calibrated. Continue running. If message S sensor calibration failed is displayed the sensor has not been calibrated and you need to try again. *Optional s3 stride sensor W.I.N.D. required. 5. TRAINING Wear the Transmitter Wear the transmitter to measure heart rate. Before starting training recording, you need to wear the WearLink. 1. Wet the electrode areas of the strap well under running water. We recommend using contact gel (ECG gel) to optimize contact between your skin and the transmitter, especially during long-lasting events. 2. Attach the connector to the strap. Adjust the strap length to fit tightly but comfortably. 3. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. 4. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position. 9

10 Detach the connector from the strap when you are not using it to maximize the transmitter lifetime. See detailed washing instructions in Care and Maintenance. The Polar WearLink transmitter can be used with specific apparel that has built-in soft textile electrodes. Wet the electrode areas of the apparel. Clip the connector of the transmitter straight onto the apparel without the strap so that the connector s Polar logo is in an upright position. Start Training 1. Wear the transmitter as instructed and start heart rate measurement by pressing OK. 2. Within 15 seconds, your heart rate appears on the display. 3. If you use a sensor, select the shoe or bike by pressing and holding DOWN, or in Settings > Shoes/bikes. The number in the lower right hand corner of the display indicates your shoe or bike selection. Stand still and wait until the training computer finds the sensor signal (depending on the sensor you are using, runner, biker or GPS symbol stops flashing). To quick-change exercise type, press and hold UP. Start exercising by pressing OK. If the following message is displayed: (Exercise name) requires a speed sensor, your exercise requires a speed sensor to display speed/pace and distance* data (e.g. you have defined speed/pace* zones for the exercise). The training computer returns to exercise type selection menu, where you can select an exercise which does not require a speed sensor. Alternatively, select Settings, Reset trip or Location. In Settings you can change or view different settings before exercise. For further information on all the settings available, see 7. Settings. The Settings menu lists the following options: Exercise: Choose an exercise type Free, Basic, Interval, or OwnZone (If you have created new exercises, these will be listed, as well.) 1. Select: Set a default exercise to be performed at once, or 2. View : View exercise settings. Shoes/bikes: Select shoes 1/2/3, bike 1/2/3 or none. ly shoes/bikes that you have activated in Settings > Features > Shoes/bikes are listed. 10

11 If you select a shoe or bike, and have also set the GPS function on, the GPS will only be used for location and route tracking. GPS: Set the GPS function /. Altitude: Switch the altitude on or off, or calibrate altitude. Rec.rate: Set the recording rate. RR data: Switch the RR recording on or off. TZ Alarm: Switch target zone alarm sounds on or off. HR view: Choose to view heart rate in beats per minute (bpm), as a percentage of maximum heart rate (HR%), or as a percentage of heart rate reserve (HRR%). Speed view: Choose to view speed* in kilometers or miles per hour (km/h or mph), or in minutes per kilometer or mile (min/km or min/mi). A.Lap: Switch the automatic lap function on or off. Display: Modify the display (for further information, see Personalize the Training Computer Display). In Reset trip you can reset the trip distance before starting an exercise session. In Location** you can check your current location. The training computer will pinpoint your location using the latest GPS coordinates. Latitude and longitude are expressed in degrees and minutes. Number of satellites visible on lowest row. To further analyze the track information, transfer the data to Polar ProTrainer 5. See Software help for instructions. *Optional s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. **Optional G3 GPS sensor W.I.N.D. required. Combine Exercises The RS800CX training computer offers you the option of combining consecutive exercises. When you start a new exercise session within an hour of the previous one, Combine exercises? is displayed. To combine, select YES. The multisport exercise view is displayed during training. A maximum of ten exercises can be combined. For more information see Information on the Display. By using Polar ProTrainer 5 software, you can combine exercises after training and analyze them further. For more, see Polar ProTrainer 5 help. Information on the Display Your training computer offers you a simultaneous view of three different lines of exercise information. By pressing UP or DOWN, you can view different displays. The name of the display appears for a few seconds. The name indicates the lower row information. The display varies depending on the sensors you have installed, which features are set and what kind of exercise you are performing. Customize the training computer display easily with Polar ProTrainer 5 software. Default displays while exercising: Heart rate view Speed/pace* / Calories Stopwatch Heart rate * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. 11

12 Stopwatch view Calories Time Stopwatch * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. Lap time view Zone pointer Heart rate Lap time Speed/pace view Cadence* Distance** Speed/pace** * s3 stride sensor or cadence sensor W.I.N.D. required. * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. Distance view Countdown timer Zone pointer Distance* / Lap time * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. Altitude view Heart rate Ascent Altitude Multi-sport view (displayed only if you have combined the current exercise with the previous exercise file) Total duration of combined exercise Total calories of combined exercise Total distance of combined exercise* * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. Exercise created with Polar ProTrainer 5 If you have downloaded a program from the software, you can see the details of your exercise session on a separate display. For further information, see Perform Programmed Exercise. You cannot modify this display using the training computer. Personalize the Training Computer Display Personalize your training computer display to show the information you want to see during training, either by using the training computer or the software. A programmed exercise downloaded from the software and a training view have their own displays that cannot be modified. In time mode, select OK > Settings > Display > Edit Select the display you want to change by pressing UP or DOWN, and press OK. Set the information for the blinking upper row with UP or DOWN, and press OK. The information available depends on the features that are activated. For further information, see Feature Settings. Repeat the same to change the middle and lower rows. Each display is named after the information shown on the lower row. To return the default settings of the display, press and hold LIGHT when the rows are blinking. Activate Titles to view help texts while changing displays during exercise: In time mode, select OK > Settings > Display > Titles 12

13 Information on the display Time of day Countd. timer Lap time Stopwatch Heart rate Average heart rate Calories Zone pointer (heart rate) Zone pointer (Polar sport zones) Target zone 13 Symbol Explanation Time of day Countdown timer Lap number and lap time Total duration of the exercise so far Current heart rate Average heart rate of the exercise so far. Expended calories / Expended calories per hour If the heart symbol is not visible and/or an alarm sounds, your heart rate is outside the target zone. Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate. For further information on setting a sport zone, see Button Functions During Exercise. A graph showing your actual heart rate compared to the set heart rate zones.

14 Information on the display 14 Symbol RR variation Explanation Beat to beat variation in heart beat intervals, i.e. the variation in times between successive heart beats. Ascent Ascended meters/feet Descent Descended meters/feet Altitude Current altitude Time in zone Time spent in the zone Temperature Temperature reading ( C). Because your body temperature affects the actual temperature reading, the best way to obtain an accurate temperature is to take your wrist unit off for at least 10 minutes. Information on the display (Polar s3 sensor W.I.N.D. required) Speed/pace Max speed Average speed Distance Symbol Explanation Current speed/pace Maximum speed/pace so far Average speed/pace so far Distance covered so far

15 Information on the display (Polar s3 sensor W.I.N.D. required) 15 Symbol Lap distance Lap number and lap distance Trip distance Distance between points A and B. Zone pointer (speed/pace) If the symbol is not visible and/or an alarm sounds, your speed/pace is outside the target zone. Cadence Running cadence (pair of steps per minute) Avg Cadence The average running cadence so far (pair of steps per minute) Zone pointer*(cadence) Information on the display (Polar G3 GPS sensor W.I.N.D. required) Speed/pace Max speed Average speed Explanation If the cadence symbol is not visible and/or an alarm sounds, you are outside the target cadence zone limits. Symbol Explanation Current speed/pace. The amount of bars above the letter G indicates the GPS signal strength. Maximum speed/pace so far Average speed/pace so far

16 Information on the display (Polar G3 GPS sensor W.I.N.D. required) 16 Symbol Distance Distance covered so far Lap distance Lap number and lap distance Trip distance Distance between points A and B. Zone pointer (speed/pace) Information on the display (Polar speed sensor W.I.N.D required) Bike speed Distance Lap distance* Trip distance Max speed Avg speed Inclinometer Explanation If the symbol is not visible and/or an alarm sounds, your speed/pace is outside the target zone. Symbol Explanation Speed you are currently cycling at Distance cycled Lap number and lap distance Distance between points A and B. The maximum speed so far. The average speed so far. Uphill/downhill steepness in percentages and grades. Estimates uphill or downhill inclination in numerical form, helping you to adjust cycling effort accordingly.

17 Information on the display (Polar cadence sensor W.I.N.D required) 17 Symbol Cadence Explanation Measures the speed at which you turn the cranks of your bicycle (i.e. cadence), in revolutions per minute (rpm). Avg Cadence The average cadence. Zone pointer*(cadence) If the cadence symbol is not visible and/or an alarm sounds, you are outside the target cadence zone limits. Button Functions During Exercise Record a Lap Press OK to record a lap. The display will show: Lap number Average heart rate of the lap Lap time If a speed sensor* is activated, the following will also appear: Lap number Lap distance Average speed/pace of the lap Lock a Zone When training without preset target zones, you can lock your heart rate to the current sport zone. This way, if you did not preset target zones before starting the exercise, you can do it on-the-go during a session. To lock/unlock the zone, press and hold OK. During programmed exercises: Press and hold OK and select Lock zone/unlock zone from the Lap menu. If, for example, you are running with a heart rate of 130 bpm which is 75% of your maximum heart rate, and matches sport zone 3, you can press and hold OK to lock your heart rate into this zone. Sport zone3 Locked 70%-79% is displayed. An alarm sounds if you are below or above the sport zone (if the target zone alarm function is on). Unlock the sport zone by pressing and holding OK again: Sport zone3 Unlocked is displayed. Using the software, you can also base ZoneLock on your speed/pace or cadence*. For further information, see software help. *Optional sensor required.

18 Zoom the Display Press and hold UP to zoom into the upper row, and DOWN to zoom into the middle row. Return to the normal display by pressing and holding the buttons again. Illuminate the Display (Night mode on) To illuminate your display, press LIGHT during the exercise. Night mode is turned on, and the display illuminates automatically when any button is pressed or exercise phase is changed. View Quick Menu Press and hold LIGHT. Settings is displayed. You can change certain settings without pausing the exercise recording. The contents of this menu vary according to exercise type. For further information, see Settings. Prev. phase : View summary information of the previous phase or repetition (displayed when an exercise with phases is created in the software). Keylock: Lock/unlock buttons to prevent accidental button presses. TZ Alarm: Turn target zone alarm sound on/off. Change zone: Switch target zones (displayed when you have defined multiple target zones, except when an exercise with phases is created with the software). HR view: Select heart rate format. Speed view: Select km/h or min/km. Calibrate: Calibrate stride sensor* (not displayed if stride sensor is off). Seek sensor: Searches for WearLink or sensor data, if the signal disappears during exercise due to interference. A.Lap*: Activate/deactivate automatic lap. ce you have changed the settings, the training computer will return to exercise mode. Pause Exercise Pause exercise recording by pressing STOP. In pause mode you can: Continue: Continue exercise recording. Exit: Stop exercise recording (or press STOP). Summary: View a summary of the exercise so far. The following summary information is displayed: calories, distance*, exercise time, maximum heart rate, minimum heart rate, average heart rate, maximum speed/pace*, average speed/pace*, ascent and altitude. Combine: Combine your current exercise with the previous exercise file. Settings: Change or view different settings. Reset: Delete recorded exercise information. Confirm with OK and press OK again to restart recording. Reset trip: Reset a trip distance. Confirm with OK and press OK again to restart recording. Location**: Check your current location. The training computer presents the location with the latest GPS coordinate data. Latitude and longitude are expressed in degrees and minutes. Number of visible satellites visible on lowest row. Free mode: Change your exercise profile to free exercise mode. This does not delete the exercise you have performed, but will continue the exercise without settings. Restart the original exercise by pausing the session, and choosing Restart P1. **Optional G3 GPS sensor W.I.N.D. required. Determine Your OwnZone For background information on Polar OwnZone, see OwnZone Training. Find your OwnZone in 1-5 minutes during a warm-up period by walking and jogging. You should start 18

19 19 exercising gently at a light intensity and gradually increase intensity to raise your heart rate. Redefine your OwnZone: When changing exercise environment or exercise mode. When taking up exercise after more than a week s break. If you are not 100 percent sure of your physical or mental state for example, if you are not recovered from previous training, not feeling well, or are stressed. After changing user settings. Before you start to determine your OwnZone, make sure that: Your user settings are correct. You select the OwnZone exercise. Every time you start the OwnZone exercise, the training computer will automatically determine your OwnZone Wear the transmitter and stride sensor* as instructed. Start measurement by pressing OK twice. When your exercise starts, OZ is displayed and OwnZone determination begins. Determination of your OwnZone happens in five stages. After each stage, you will hear a beep (if the sound settings are on) indicating the end of the stage. OZ > Walk at a slow pace for 1 min. Keep your heart rate below 100 bpm / 50% HR stage. max during this first OZ >> Walk at a normal pace for 1 min. Slowly increase your heart rate by bpm / 5% HR OZ >>> Walk at a brisk pace for 1 min. Increase your heart rate by bpm / 5% HR OZ >>>> Jog at a slow pace for 1 min. Increase your heart rate by bpm / 5% HR. max. max. max OZ >>>>> Jog at a brisk pace or run for 1 min. Increase your heart rate by approximately 10 bpm/ 5 % HRmax At some point during the session, you will hear two consecutive beeps. This means your OwnZone has been determined. If determination was successful, OwnZone Updated and the zone are displayed. The zone is displayed in beats per minute (bpm), as a percentage of maximum heart rate (HR%), or as a percentage of your heart rate reserve (HRR%) depending on your settings. If OwnZone determination was not successful, your previously determined OwnZone will be used and OwnZone Limits is displayed. If OwnZone has not previously been recorded, age-based limits are automatically applied. You can now continue with your exercise. Try to keep inside the given heart rate zone to maximize exercise benefits. Alternatively, to skip OwnZone determination and use the previously determined OwnZone, press OK at any phase of the process. The elapsed time used for OwnZone determination is included in your exercise recording time. 6. A F TER T RAINING Stop Recording Pause exercise recording by pressing STOP. To stop recording completely, press STOP again. Care for your transmitter after exercise. Detach the transmitter connector from the strap and rinse the strap under running water after every use. Wash the strap regularly in a washing machine at 40ºC/104ºF at least after every fifth use. For complete care and maintenance instructions, see Care and Maintenance.

20 20 Analyze Exercise Results To view basic data on your performance, see File on your training computer. For deeper analysis, transfer the data to Polar ProTrainer 5. The software offers various options to analyze the data with. The training computer and software are connected via IrDA. First, open the software. Then, select Connect from your training computer and place the wrist unit in front of the infrared window on the Polar IrDA USB Adapter or on the computer or other IrDA compatible infrared adapter. For complete instructions on transferring data, see software help. Select File for the following options: Exercise log lists a maximum of 99 exercise files. Weekly includes summaries of the past 16 weeks. Totals shows cumulative exercise information. In the Delete menu, you can delete exercise files. Exercise Log Select File > Exercise log You can view detailed information on your exercise sessions in the Exercise log. The following info will appear: Exercise name. A graphic bar representing an exercise session. The height of the bar indicates exercise duration. This shows the variation of your sessions in graphical form. The date the exercise session was performed. The information that can be viewed (a-d below) depends on exercise type and and settings (e.g. if your exercise does not include phases, phase information will not be seen). Scroll the exercise bars with UP or DOWN and press OK to view: a. Basic Select File > Exercise log > Basic

21 21 b. Sport zones Select File > Exercise log > Sport zones c. Phases Select File > Exercise log > Phases d. Laps Select File > Exercise log > Laps d. Multisport summary A multisport summary is attached to each exercise file that is a part of a combined exercise. Select File > Exercise log > Multisport summary a. Basic Select File > Exercise log > Basic Name of exercise Starting time Distance* Duration * s3, G3 or speed sensor W.I.N.D. required. Press OK and scroll with UP or DOWN to view: Heart rate in beats per minute (bpm), alternating with a percentage of your maximum heart rate (%), or as a percentage of your heart rate reserve. Maximum heart rate Minimum heart rate Average heart rate Target zones (HR / speed / pace), alternating zone 1, zone 2, and zone 3. Upper limit Lower limit Time in, above, and below zone 1/2/3 (phase name displayed in programmed exercise). Time above zone Time below zone Time in zone

22 22 Calories expended during exercise. Energy expenditure indicates overall exertion during exercise. Speed/pace* Maximum speed/pace Average speed/pace Distance Press and hold LIGHT to switch speed/pace. * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. Cadence* Maximum cadence Average cadence * s3 stride sensor or cadence sensor W.I.N.D. required. Stride length* Average stride length * s3 stride sensor W.I.N.D. required. Running Index* To get a Running Index value, there are requirements your exercise has to fulfil. For further information, see???. * s3 stride sensor or G3 GPS sensor W.I.N.D. required. The Running Index feature is designed for use in running sports, only. It will not function when cycling with a G3 sensor, for example. Altitude Maximum altitude Minimum altitude Average altitude Riding time Bike name Riding time Ascent/ Descent Ascended meters/feet Descended meters/feet Incline* Maximum incline in % Minimum incline in degrees *Cycling speed sensor W.I.N.D. required.

23 23 Decline* Maximum decline in % Minimum decline in degrees *Cycling speed sensor W.I.N.D. required. Temperature Maximum oc degrees Minimum oc degrees Average oc degrees Press STOP to return to the basic information view. Additional Basic Information Select File > Exercise log. Select the exercise with OK. To add your own exercise information or delete the exercise from File, press and hold LIGHT in basic information view (exercise name is displayed). To add information, select Add info: Rank: Give a grade to your exercise. Feeling: Evaluate your subjective feeling during the exercise. Temperat. : Set the temperature with UP or DOWN. Distance: Select the shoe or bike and then enter the distance. The distance is updated in total and weekly distance logs. b. Sport Zones Select File > Exercise log > Sport zones In the basic information view, press DOWN to see Sport zones information. Press OK and scroll UP or DOWN to view time spent in each sport zone. Here, the variation of your sessions is presented in graphical form. Press STOP to return to the Sport zones information view. c. Phases Select File > Exercise log > Phases The Phases menu is displayed only if the exercise is created with the software, and includes phases. In the Sport zones information view, press DOWN to view Phases information. You can view each phase separately. Scroll data of an individual phase by pressing OK. Compare phases by pressing UP or DOWN.

24 24 Time Phase name Split time Duration of current phase Heart rate in beats per minute (bpm), alternating with a percentage of maximum heart rate (%), or as a percentage of heart rate reserve. Maximum heart rate Average heart rate Increased HR / Recovery HR / HR differ. The difference between heart rate at the beginning and end of the phase. Current heart rate in beats per minute (bpm), alternating with a percentage of your maximum heart rate, or as a percentage of heart rate reserve. Increased HR: If heart rate was lower at the beginning of the phase than it was at the end, the training computer will show the difference in heart rate (heart rate at the end minus heart rate at the beginning). During the working phase, the training computer will show the increased heart rate value. Recovery HR: If the heart rate was higher at the beginning of the phase than it was at the end, the training computer will show the difference in heart rate (heart rate at the beginning minus heart rate at the end). During the recovery phase, the training computer will show the recovery heart rate value. HR differ: If the heart rate value was the same at the beginning and end of the phase, the training computer will show an HR difference value of 0. Speed/pace* Maximum speed/pace Average speed/pace * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. Distance* Split distance Distance of current phase * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. Cadence* Maximum cadence Average cadence of the current phase * s3 stride sensor or cadence sensor W.I.N.D. required. Stride length* Average stride length of the current phase * s3 stride sensor W.I.N.D. required. Press STOP to return to the Phases information view. d. Laps Select File > Exercise log > Laps

25 In the Phases information view, see Laps information by pressing DOWN. Laps information is shown only if there is more than one lap in the memory. Number of recorded laps/autolaps (lap information alternating with autolap information) Average lap time Best (fastest) lap number alternating with its time The last lap is never shown as the best lap, even if it is the fastest lap. If you are in a running event and wish to include your last lap, press OK on the finishing line instead of STOP. This way, the last actual lap is included in the calculation for best lap. You can then stop recording after the finishing line. Scroll the various information of an individual lap by pressing OK. Compare information on different laps by pressing UP or DOWN. For easy view of lap information, transfer the files to the software. Time Split time Lap time Heart rate in beats per minute (bpm) alternating with percentage of maximum heart rate (%), or as a percentage of your heart rate reserve. Maximum heart rate Average heart rate End heart rate of lap Speed/Pace Average speed/pace End speed/pace of lap Press and hold LIGHT to switch speed/pace. * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. Distance Split distance Lap distance * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. Cadence Maximum Average cadence of the lap * s3 stride sensor or cadence sensor W.I.N.D. required. Stride length Average stride length of lap * s3 stride sensor W.I.N.D. required. 25

26 Incline Incline in % Incline in degrees *Cycling speed sensor W.I.N.D. required. Altitude Ascent Altitude Altitude Descent Altitude Temperature Press STOP to return to Laps information view. Weekly Summary Select File > Weekly In Weekly summary, you can view data accumulated during the past 16 weeks of exercise. The bar on the far right named This week displays the exercise summary for the current week. Earlier bars are dated the Sunday of the week in question. Scroll the displayed weeks with UP or DOWN, and view total exercise duration on the lower row. Press OK to select the week and view total calories, distance, and exercise time. Press DOWN to see the week s total Shoes distance, GPS distance and Bikes distance. Press DOWN to see week s sport zones. To see time spent in each sport zone, press OK and scroll the sport zones UP or DOWN. Totals Select File > Totals Totals includes cumulative information recorded during training sessions since the last reset. Use the 26

27 Total values file as a seasonal or monthly counter of training data. The values are updated automatically when exercise recording is stopped. Use UP or DOWN to scroll through the following information: Tot. Shoe1 distance Tot. Shoe2 distance Tot. Shoe3 distance Tot. Bike1 distance Tot. Bike2 distance Tot. Bike3 distance Total Shoes distance Total GPS distance Total Bikes distance Total distance Total duration Total calories Total exerc. count Total ascent Total odometer (Cumulative distance; cannot be reset) Reset totals To reset total values Select File > Totals > Reset totals Select the value you wish to reset from the menu and confirm with OK. To confirm resetting select Yes. The deleted information cannot be retrieved. Select No to return to the Reset menu. Delete Files Select File > Delete In Delete, you can delete previous exercises one by one, all exercises at the same time, or total values. Scroll through the following information with UP or DOWN: Exercise: Select a single exercise to delete. All exerc.: Delete all exercise from the memory with one button press. Totals : Delete the total values one by one or all totals at the same time. Confirm by selecting Yes. 7. S E TTINGS Feature Settings A new sensor purchased as a separate accessory has to be introduced to the training computer. This is called teaching and takes only a few seconds. Teaching ensures that your training computer receives signals from your sensor only, and enables disturbance-free exercise in a group. If you have purchased the sensor and the training computer as a set, the sensor has already been taught to work together with the training computer. You just need to activate the sensor in your training computer. When you activate a sensor in feature settings, Teach new sensor? is displaeyd. You can teach a new sensor by selecting Yes. Select No if the sensor has already been taught. To teach a separately purchased WearLink transmitter, see Teach a New Transmitter. 27

28 Polar s3 Stride Sensor W.I.N.D. To activate the stride sensor in your training computer, select Settings > Features > Shoes/bikes > Shoe 1/2/3 >. Teach new sensor? is displayed. If your sensor is already taught, select No. If your sensor has not been taught yet, select Yes. Before teaching, make sure that there are no other s3 stride sensors or G3 GPS sensors nearby (40 m/131 ft). The sensor should be within 1,5 meters/5 ft of the training computer. Before entering a running event, for example, make sure to perform the teaching process at home, first. This is to prevent interference due to the long-range data transmission. To return to time mode, press and hold the STOP button. Polar Cycling Speed Sensor W.I.N.D. To activate the speed sensor in your training computer, select Settings > Features > Shoes/bikes > Bike 1/2/3 > > Speed >. Teach new sensor? is displayed. If your sensor is already taught, select No. To teach a new sensor, make sure that there are no other speed sensors nearby (40 m/131 ft) and then select Yes. After selecting Yes, rotate the wheel a few times to activate the sensor. The flashing red light indicates that the sensor is activated. Completed is displayed once the teaching process is over. The training computer is now ready to receive speed and distance data. To return to time mode, press and hold the STOP button. Polar Cadence Sensor W.I.N.D. To activate the cadence sensor in your training computer, select Settings > Features > Shoes/bikes > Bike 1/2/3 > > Cadence >. Teach new sensor? is displayed. If your sensor is already taught, select No. To teach a new sensor, make sure that there are no other cadence sensors nearby (40 m/131 ft) and then select Yes. After selecting Yes, Start test drive is displayed. Rotate the crank a few times to activate the sensor. The flashing red light indicates that the sensor is activated. Completed is displayed after the teaching has been finished. The training computer is now ready to receive cadence data. To return to time mode, press and hold the STOP button. Polar G3 GPS Sensor W.I.N.D. To activate the G3 GPS sensor in your training computer, select Settings > Features > G3 >. Teach new sensor? is displayed. If your sensor is already taught, select No. To teach a new sensor, make sure that there are no other s3 stride sensors or G3 GPS sensors nearby (40 m/131 ft) and then select Yes. To return to time mode, press and hold the STOP button. Altitude The training computer converts measured air pressure into an altitude reading. Change the settings of 28

29 29 the altimeter in the Altitude menu. You can calibrate the altimeter manually or automatically. Set the altitude function on or off Select Settings > Features > Altitude > / Calibrating the Altitude Manually Select Settings > Features > Altitude > Calibrate > set the altitude of current location If the altitude of your location differs significantly from the displayed altitude value Calibrate to xx? is displayed. Yes : Altitude calibrated to xx is displayed. No: Altitude calibration canceled is displayed. The last altitude value stored in the training computer s memory is applied. Calibrate the altitude to ensure it remains accurate. Set the reference altitude whenever a reliable reference, such as a peak or a topographic map, is available or when at sea level. Calibrating the Altitude Automatically Select Settings > Features > Altitude > AutoCalib > / When automatic calibration is on, the last altitude value stored in the training computer s memory is applied when exercising. This feature is especially useful if you always start a session in the same environment. If automatic calibration fails, you are not in the usual environment and will need to calibrate the altitude manually. Altitude calibrated to xx m/ft indicates that calibration has succeeded. If Altitude calibration failed is displayed, re-calibrate the altitude. Recording Rate Select Settings > Features > Rec.rate > 1 / 2 / 5 / 15 / 60 sec The training computer can store your heart rate, speed/pace,* and altitude in 1, 2, 5, 15 or 60 second intervals. A longer interval gives you more recording time, while a shorter interval allows you to record more heart and other data. This enables accurate data analysis using the software. A shorter recording rate consumes the memory of the training computer more rapidly. The remaining recording time is displayed on the lower row when setting the rate. Default recording rate is 5 seconds. When less than 30 minutes of maximum recording time is left, the recording rate changes automatically to longer recording time (1s > 2s > 5s > 15s > 60s). This will maximize the time to record exercise data. When the session ends, the current recording rate remains as default. The following table shows the maximum recording times for each recording rate. Note that recording rate might change when there is less than 30 minutes of recording time left. RR-data Speed Cadence S3 GPS Altitude Recording Rate 1s 2s 5s 15s 60s 67h 135h 338h 1015h 4036h 00min 22h 45h 00min 112h 338h 1354h 5h 11h 28h 78h 00min 312h 4h 9h 24h 67h 270h

30 RR-data Speed Cadence 30 S3 GPS Altitude Recording Rate 1s 2s 5s 15s 60s 13h 27h 00min 67h 169h 677h 9h 19h 48h 126h 507h 5h 10h 26h 00min 72h 290h 4h 9h 00min 22h 63h 253h 33h 67h 169h 507h 2031h 16h 33h 84h 203h 00min 812h 5h 10h 26h 00min 72h 290h 4h 9h 00min 22h 63h 253h 16h 33h 84h 203h 00min 812h 11h 22h 56h 145h 00min 580h 5h 11h 28h 78h 00min 312h 4h 9h 24h 67h 270h 13h 27h 00min 67h 169h 677h 9h 19h 48h 126h 507h 5h 10 26h 00min 72h 290h 4h 9h 00min 22h 63h 253h 40h 40h 40h 40h 40h

31 RR-data Speed Cadence 31 S3 GPS Altitude Recording Rate 1s 2s 5s 15s 60s 18h 25h 32h 37h 39h 5h 9h 17h 27h 36h 4h 8h 15h 26h 00min 35h 11h 18h 27h 33h 38h 8h 14h 23h 31h 38h 00min 4h 8h 16h 26h 36h 00min 4h 7h 15h 00min 25h 35h 25h 31h 36h 39h 00min 40h 14h 21h 29h 36h 39h 4h 8h 16h 26h 36h 00min 4h 7h 15h 00min 25h 35h 14h 21h 29h 35h 00min 39h 00min 10h 00min 16h 25h 32h 38h 5h 9h 17h 27h 36h 4h 8h 15h 26h 00min 35h 11h 18h 27h 33h 38h 8h 14h 23h 31h 38h 00min

32 RR-data Speed Cadence 32 S3 GPS Altitude Recording Rate 1s 2s 5s 15s 60s 4h 8h 16h 26h 36h 00min 4h 7h 15h 00min 25h 35h ** This is a sum of 2 or more exercises; maximum duration of a single exercise is 99 h 59 min 59 s. The maximum recording time can be shorter, if you record a large number of short exercises. The durations in the table are estimates. For RR data, maximum recording time depends on heart rate and variation of heart rate. If you record laps in your exercise, and/or if you have created an exercise that includes phases with the software, the maximum recording time will decrease. Recording doesn't automatically stop when the memory becomes full. Therefore, exercise time may be longer than recording time. RR Data Function Select Settings > Features > RR data > / The RR data recording function measures and records heartbeat variations within one millisecond resolution. This enables the analysis (accuracy 1ms) of heart rate variability (HRV) using the software. The RR data function consumes the memory of the training computer, therefore when setting the function, the remaining recording time is shown on the lower row of the display. Speed View Select Settings > Features > Speed view > km/h (mph) or min/km (min/mi) Automatic Lap Recording Set the automatic lap recording Select Settings > Features > A.Lap > > set the lap distance The training computer will automatically record laps. Choose to deactivate. Heart Rate View Define the way to display your heart rate Select Settings > Features > HR view > HR / HR% / HRR% Sport Zones Define the sport zones in the training computer Select Settings > Features > Sport zones > Sport zone low limit Set the lower limit of sport zone 1 by pressing UP or DOWN. Then press OK. Set the lower limits of each sport zone in the same way. When setting the lower limit, the upper limit of the previous zone is set automatically. Press and hold LIGHT to switch between sport zone views: HR% (percentage of maximum heart rate) or BPM (beats per minute) or HRR% (percentage of heart rate reserve). You can change settings easily by using the software. For further information, see software help. User Settings Set accurate user information in the training computer to receive the correct feedback on your

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